Workout For time 100 cal row 100 Box jumps (24/20) 100 Burpees #Partition the reps however you want. **Pick your poison! Do the movements/reps in [...]

Strength 1 Hang squat clean + 2 Jerks *okay to do split jerk, too.* 3-3-3-2-2 Strength 2 Glute bridge 3 x 10 AHAP Super set [...]

Strength Step back lunge 5 x 3/leg Workout 12 min AMRAP 200m run 12 Pull ups 9 KB Swings (70/53) *Your legs got a little [...]

Workout 4 RFT 75 Double unders 25 Hand release push ups (ACFT style) 5 Power snatches (135/95) **Getting in some high rep double under [...]

Strength EMOM x 12 1- 2-DB overhead hold - 30-45 sec 2- Chin over bar hold - 15-30 sec 3- Side plank (45 sec hold) [...]

Strength Front squats 5 x 3, 5 sec negative Workout 21-15-9 Hang power cleans (115/75) Thrusters (115/75) **Starting off the week with some slooooow front [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Strength Push press 5 x 3 Workout 4 RFt 20 Sit ups 15 DB Deadlifts (50/35) 100m Farmer's carry

Workout "Karen" For time 150 Wall balls (20/14) Strength/Skill EMOM Skill work x 12 Odd Min - gymnastics/unweighted/body weight movement Even Min - weighted movement [...]

Strength EMOM x 12 1- Handstand hold - 45 sec 2- Bent over barbell row - 12 reps 3- Bulgarian split squat - 12/leg (6 [...]